Barbell back squat

QUANTICO, VA, UNITED STATES

03.17.2017

Video by Capt. Matthew Holfinger   

U.S. Marine Corps Training and Education Command   

7 Foundational Movement – Squat
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – Lower Back
Preparation:
The Marine will stand under the bar so that it runs across the back of the shoulders. There will be a slight bend in the knees and the feet will be hip width apart. They will extend the legs and lift the bar off the rack, taking a small step back to clear the rack. When looking from the side, the shoulders, hips, knees, and ankles will form a straight line.
Execution:
The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”. As they descend, they will keep the chest up and the feet flat on the deck. Once the Marine reaches the bottom of their squat they will press into the floor and drive the hips back up to the starting position.
Common Mistakes: - Not keeping the feet flat on the deck
- Dropping the chest or rounding out in the lumbar spine
- Letting the knees cave in towards each other

• Date Taken: 03.17.2017
• Date Posted: 09.07.2017 13:02
• Category: Package
• Video ID: 548426
• VIRIN: 170906-M-JT909-003
• Filename: DOD_104808542
• Length: 00:00:48
• Location: QUANTICO, VA, US